Ketot

One of the varieties of dietary dietary programs with low carcasses is a ketosis diet. The task of such a diet is to achieve a state of metabolism, called ketosis, which is a metabolic process in which the main physiological process of providing the body in the body is the process of fat burning. It starts from the body with carbohydrate deficiency.

With a high daily physical exercise, the process of ketosis can start in 2-3 days of such food, with a passive lifestyle, its onset can be delayed up to 7-9 days. The process of ketosis is many -sciences and continues in the liver with the formation of a number of intermediate substances. Thus, the diet, in fact, follows the purpose of changing the processes of metabolism towards increasing the synthesis of ketones.

Basic Principles of the Keto diet

Changing the diet in terms of reducing carbohydrate content to 40-50 g daily with physiologically normal protein and fat content, whose ratio must first be 1: 1, and in the future, after passing the body through "metabolic change": 60-70% in the diet should be fats, 20-30% protein and carbohydrates, Carboydrauda more than no more g. (Porridge, almost all fruits, vegetables, sweets, legumes, flour, alcohol). Changing the value of the energy of the diet. If the goal is decided to lose weight, then the calorie content of the diet should be less than the rate for 500 kcal. If the purpose of the diet is a group of muscle mass, then the calorie content of the diet should be higher than the 500 kcal rate. However, these indicators vary significantly depending on the consumption of body energy and the level of metabolism. Salt consumption is reduced. Increases free fluid consumption to 3 or more liters/day (at 40 ml per 1 kg of weight). "Carbohydrate load" is practiced once a week (this provides the most common version of the diet). The number of meals is at least 5. At the same time, the gap between them should not exceed 3-4 hours. The last meal is no later than 3 hours before bedtime.

Signs of ketosis development are:

The presence of ketones in the urine, which can be checked with special rehearsal strips. Reduce appetite. Improving energy, improving mood, an increase in strength and power. Postebles possible to appear out of mouth (sweat, urine) and the smell of acetone.

Accurate selection of the chato diet mainly determines the speed of achievement of goals.

varieties

There are several types of ketocytes. When determining the desired option, priority tasks should always be taken into account for a particular case and a person (for weight loss, muscle mass increase, body drying), however, in practice, diet is often given chaotic. The following dietary varieties are most popular:

The classic (standard, basic) type of diet

In this option, carbohydrate loading periods are not given. In this diet, the continuous level of macronutrients (a high/moderate level of protein content, a high level of fat content and an extremely low carbohydrate level) is supported. The standard version of diet is recommended for people who lead a non -active lifestyle, and the training regime is a small intensity. A decrease in carbohydrate content in the diet for their performance will not be significantly affected.

<3 >Cyclic type of diet

Cyclic diet implies the presence of low -day carbohydrates with high carbohydrates in the diet with a day of fasting per week. Temporary intervals between such periods and their duration are individually selected depending on the goals and sports regime, and may also vary depending on the condition of the body and general well -being. The cyclical type of diet is shown to those who lead an intense lifestyle and practice high physical activity, and feels weak with insufficient carbohydrates in the diet. In such cases, carbohydrate periods fill in the exhausted reserves of the body, allowing you to maintain a lifestyle and training intensity at the required level.

The soft type of keto-diet

In this opportunity, special attention is paid to the number of carbohydrates taken before and after training. For this, for a certain period of time in the diet, it is necessary to evaluate the response of the body to a different number of carbohydrates obtained and to determine the best time for their administration. The task of this period is to determine the optimal amount of carbohydrates and the level of their contents, which provides the necessary body performance. The drygen diet predicts the increase in carbohydrate consumption in training days (during the training window) before and after loads. In other days, the number of carbohydrates in the diet corresponds to calculations for the standard diet type. In this case, carbohydrate intake provides the body with energy while maintaining the state of ketosis. This means, unlike a cyclical diet, in which periods of recharge of glycogen reserves are provided, the target diet is aimed at maintaining glycogen reserves at an optimal level. And it is also very important not to forget that in "proximity" foods, it is necessary to reduce the fat portion.

Choosing the option

To decide what type of diet is suitable for you, in addition to the purpose you followed, you must trace the condition of your body in the process of respecting it (change in well -being, motor activity). Initially it is recommended to build your diet for 1-2 weeks based on a standard diet, and then, after determining how favorable this food is reflected in your life and body parameters, you can proceed to a diet for a longer period or other types of diet.

According to famous experts, the cyclical type of diet is more optimal for the vast majority. The type of target diet is suitable for those who are already very active, for a long time and train intensively and for them a small carbohydrate consumption is more useful than their long -term restriction.

Indications

Epilepsy in young children. As a diet for loss of weight / group of muscle mass / smaller body.

Products allowed

The diet is formed mainly because of red meat in any kitchen processing, poultry (chicken, turkey), bunny, fatty varieties of river fish and sea (ton, salmon, herring, eggs, eggs, vegetable oils (corn, olives, sunflowers). Power power should contain strong cheese, butter, butter, butter, butter, butter, butter, butter. Curd cheese, sour cream and other high -fat dairy products, green vegetables, with a high content of organic fibers. It is necessary to include cauliflower, broccoli, bekin and white cabbage, celery stalk, zucchini, cucumbers, green salad leaves, stables, onions. The diet is nuts and other nuts, peanuts, linseed, olives.

Fully or partially limited products

The list of these prohibited dodes includes sugar, pastries, cookie, waffles, frozen, cakes, chocolate, jams, jams, various dried fruits, starch, powder, bran, seeds, carbonated drinks, products in sorbititis and fruits. Type of bread, crackers, carrots, potatoes, beets and other starch vegetables, sweet milk products, juices, melons, bananas, grapes, fruits, beer, honey, caffeine -containing products.

Keto-Diet menu (diet)

With any kind of ketocytes, it is important to be able to independently make a menu for a day/week.

The indicative algorithm of this process is given below:

Determine your daily need for calorie energy, depending on the purpose - weight loss, a group of muscle mass or burnt fat while holding weight. Take, for example, a standard Keto-diet with a diet of 2000 kcal and a person weighing 75 kg. The protein consumption rate is - 2 g of dry weight per kg of weight. That is, the protein content in the daily diet should be 75 * 2 = 150 g. A specified amount of carbohydrates 30 g/day at 0. 40 g/kg. We calculate the calorie content of the protein-carbohydrate component of the diet. It is known that the calorie content of one gram of protein and carbohydrates is 4 kcal. We make a calculation (150 + 30) * 4 = 720 kcal. That is, because of these nutrients, we offer the body of 720 kcal. We calculate the required amount of fat in the diet: For this, we subtract 720 from the total diet calorie content (2000). We get - 1280 kcal. The calorie content of a gram of fat is 9 kcal. Further, the amount of energy missing is divided into 9. Thus, the daily fat rate in the diet should be 142 g. Further, given the number of the necessary macro nutrients and the ratio of proteins and fats, we are divided into the number of meals. For example, with five foods once for a meal, there will be 30 g of protein, 5 g carbohydrates each and 28-29 g of fat. Remember that the protein/fat ratio is calculated for the whole day, and not in a meal. Choose the products you need from the allowed list and calculate the nutrient content at 100 g of each of them (according to the special tables) and make your menu for a week.

Keto diet, menu for a week (rough option)

A ketone diet for weight loss was taken as a base, in which 500 kcal of full -time diet decreases from the norm.

Monday

breakfast	3 strong boiled eggs; cucumber salad and white cabbage; Black sugar without sugar.
Lunch	Calcined curd; Puree from boiled apple.
DINNER	Borsch in meat soup; chicken fillet; full wheat bread (2 crackers); vegetable salad; Ugly compote.
Snack	boiled beef; Infusion of rose.
DINNER	boiled fish; tea
Night	Protein cocktail.

<3 >Tuesday

breakfast	cheese toast; Suffle fish; tea
Lunch	Cheese Cheese is fat.
DINNER	chicken soup; Beef cutlets; Brown rice; cheese
Snack	3 egg omelet; Green tea.
DINNER	boiled chicken; salad; tea
Night	casein

Wednesday

breakfast	turkey meat; Sukharik.
Lunch	curd; An apple, mature.
DINNER	chicken soup; salmon; Brown rice; Vegetable salad.
Snack	cheese
DINNER	Rabbit meat; Green tea.
Night	Protein cocktail.

Thursday

breakfast	3 boiled software eggs; tea
Lunch	Curd cheese.
DINNER	Fiction soup; their fish plate; tea
Snack	curd; Infusion of rose.
DINNER	beef paste; Kefir.
Night	casket

<3 >Friday

breakfast	Pudding made of brown rice; curd; cries; tea
Lunch	cheese; A decoction of kizilov.
DINNER	Fish soup with meatballs; Chicken souffle; Aiva's crawling.
Snack	Boiling the rose.
DINNER	chicken breast; salad; tea
Night	Ugly kefir.

Saturday

breakfast	3-4 boiled eggs; salad; Puree made of green apple; tea
Lunch	cheese
DINNER	meat soup with greens; chicken cut; vegetable salad; Kefir.
Snack	Rosehip infusion, cracker.
DINNER	Red fish; cheese toast; tea
Night	Protein cocktail.

Sunday

breakfast	beef beaten; cries; Green tea.
Lunch	curd; Boiling the rose.
DINNER	Beef soup with minced meat; Sudel Meatballs; Kisel.
Snack	cheese
DINNER	3 egg omelet; vegetable salad; tea
Night	Ugly kefir.

If you calculate the menu of a ketogenic diet for drying, then a cyclical diet whose diet corresponds to the above is used for this purpose, however, a 36-hour carbohydrate load is practiced. The main purpose is to increase the glycogen reserves in the muscles to maintain intensive training. To do this, start include carbohydrates with a high glycemic index in the diet, and then go to products with a lower indicator of glycemia.

Contraindications

Keto-diet is contraindicated in:

diabetes; adult cholesterol; heart disease, kidneys and gastrointestinal tract; Pregnant and lactative women.

Since such a diet does not provide the body with all the necessary vitamins and minerals, it is recommended to take comprehensive medicines that contain a large spectrum of vitamins and minerals soluble in water. Be sure to consult a doctor before sitting on a diet.